CrossFit Midtown

We are closed Monday for Labor Day! Take your fitness outdoors, complete the At Home WOD in SugarWOD (no equipment required), or take a genuine rest day. Regular class schedule resumes on Tuesday.

At Home WOD for Monday 9/7
"Holding Hands"
10 Rounds
0:30 Handstand Hold**, then
0:15 Hold at bottom of squat
5 Air Squats

**Sub wall walk hold at 45°, downward dog hold for an active stretch, or elbow plank hold.

Coach's Notes:
Goal is to finish in 10-15 minutes completing each round in 60-90 seconds. Optionally complete half at Rx and then scale down the last 5 rounds. Do this workout while watching your favorite show or a Netflix rom com and using the squat hold and scale for downward dog hold as an active stretch sequence.

For most of us, it’s hard to imagine a CFM without Coach Cam. He’s been with us for almost nine years as a member turned coach.

We sent Cam off for paternity leave/coaching retirement this week, and while we are so happy for the Potters, CFM won’t be the same without them.

Cam is an incredible coach, guiding so many of us through Foundations and group classes. But his legacy will be how much he genuinely cares.

If you’ve ever walked through the doors of our gym, there’s a good chance Cam was one of the first people to greet you with a smile and a joke, asking about a recent update in your life or just how your day went. He has a gift for making people feel seen. For making people feel like they belong.

And that’s what we’ll remember most. Not just the coaching, but the way he showed up for us. The way he made us all feel at home.

There will always be a Cam-sized hole at CFM, but Cam is leaving CFM a better place. We’re so grateful for the time we shared and for all the people whose lives are better because Cam was part of it. (If that’s you, show Cam some love in the comments!)

Now it’s time to PR fatherhood! 🥹♥️

**Scale DBHC2OH to 20+ reps unbroken**

**Scale SB Bearhug**
Less than 70% 1RM Clean
Rx > 215/145

**Scale Farmer’s Carry**
+100m unbroken

Thrusters are from the rack. Start around 65% and build to 90-95% to finish. This can be a heavy 2 rep, a new 2RM or match or beat a previous 1RM.

Scale the WB weight you can do unbroken for +30 reps. I recommend doing 5x15 or 15+6x10 with very short disciplined rest.

The goal is to complete 2 rounds scaled appropriately, but you’re gonna have to move your b***y to get there!

Workout in style! 💪🏋🤩

New CFM T-shirt just dropped! DM us size and quantity to order your merch or add your name to the Pre-Order Form at the gym! Shipping $9.95 to any where in the USA or pick up at the gym. Option for CFM Crew socks available too (by a pack of 4 get 1 more free)! Pre-order now for a discount 8/30 through 8/31.

T-shirt Train Beyond The Standard
Regular price $35.00. Pre-sale $31.95
Sizes: S, M, L, XL (same fit as Yoda T-shirt)

Crew Socks
Regular price $20.00. Pre-sale $16.95
Sizes:
L/XL (Men’s 9–13 or Women’s 10+)
S/M (Women’s 6–10 or Men’s 5–9)

🚨 Saturday, August 29th CFM Ruck: Meet at CFM Saturday morning at 6:25 AM before the sun comes up! We’ll do an out and back Ruck for about 6-7 miles from CFM to Piedmont Park and then along the Beltline. Pack a backpack with water and gear and optionally added weight or wear a vest for experienced ruckers.

**Scale Strict Pull Ups**
BAP (heels)
BAP (calves)
BAP (floor)
Ring Rows (1ft fwd, , or 1ft bk)

Start part A by the 0:15 mark. Start part B by the 0:35 mark. Then Part C. by 0:45 mark.

For part C.
**Scale pushups to the ground or to incline that you can do 15+ reps unbroken fresh.**
Reduce volume to 6-10.

Toes To Bar (T2B) Scaling
Knees to Triceps (K2T)
Toes to Short Rings (T2SR)
Toes to Rings (T2R)
Heels to 90 (H2N)
Hanging Knee Raise (HKR)
Med Ball Sit Ups (6-20 #) (MBSU)
Straight Leg Raise (SLR)

Dumbbell sn**ch weight should be a weight you can go unbroken for 40 reps. A good strategy may be 20-20 to start.

Scale barbell weight to less than 75% of 1RM power sn**ch Rx > 160/115. At the end athletes may be doing 2-3 reps on HPS. At 75% or less you can do 5-10 reps unbroken fresh.

Select DB weight and box height you could do 20 reps unbroken fresh. A good strategy for step overs might be 15-15 or 12-10-8 descending.